How to Maintain A Healthy and Energising Diet While Staying At Home?
Coping with sudden changes and new routines can put any adult under stress. As a result, many of us are guilty of turning to the fridge or cupboard, to make us feel better, by indulging in comfort food or drinks. Coupled with the recent festive celebrations, and convenience of food delivery service, you may start to notice your body gets tired more easily, sluggish and for some, gained a few inches of love handles.
While our first instinct is to put on the running shoes and get some action, it can be frustrating as we juggle busy work schedules and endure reduced outdoor activities under the lockdown. The good news is staying at home healthily is possible, provided you consume the right food in the right amount to boost your health and energy level.
Getting the right amount of protein in your diet for example is important for healthy living as it is in every cell in the body from our muscles to our organs, skin and even our hormones. It helps with muscle building, strength and energy and eating enough is important to keeping your body running smoothly.
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Here how to start making changes to improve how you eat for a healthier you:
1) Hydrate, and then hydrate some more
Hydration is vital for the body, with studies pointing to drinking water to maximize physical performance, brain function and aid in weight loss. Health experts commonly recommend taking between two to three litres of water throughout the day, and it can serve as a substitute to frequent snacking. Furthermore, choosing to drink water can also help us avoid drinks with high sugar and calorie content that could lead to weight gain and other health concerns.
What to eat: Fruits and vegetables that are high in water content like watermelon, celery, cucumber, lettuce, and tomatoes.
2) Smaller energy-boosting meals throughout the day
Rather than 3 big meals a day, go for 5-6 smaller but energy-boosting meals throughout the day to allow your body to adapt to a new digestive pattern and get used to regular food intake once again. Practice healthy snacking with low-calorie snacks that are high in fibre and protein as it promotes weight loss by managing hunger, stabilizing blood sugar, and keeps you feeling full longer. If you are snacking on pre-packed or food supplements, be sure to read labels to determine it offers real nutrition instead of excess sugars and other fillers.
What to eat: Hard-boiled egg, plain or Greek yogurt, and nuts like edamame, almond, pumpkin, and chia seeds.
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3) Exercise and energise with the right nutrients and protein to recover your muscle health
Muscles are important for everyday physical tasks like picking things up, reaching for something, opening a jar or getting up off a chair, so it is a great time to take action to maintain and preserve your muscle health through exercise. Start small with gentle workouts to ease you back into movement such as a on-the-spot-jumps, easy yoga poses or incorporate HIIT (High Intensity Interval Training) for the maximum-effort micro workout with a fast recovery time. For optimal post-exercise recovery, dietician recommends consuming 15 to 30 grams of protein within 45 minutes of working out for the energy and nutrients your muscles crave, while adding fresh fruits, vegetables, whole grains, and healthy oils that improve exercise benefits.
What to eat: Skinless chicken bites, tofu or tempeh, peanut or almond butter, protein bars or shakes like Ensure Max Protein that has 30g of protein per serving
4) Increase your protein intake as you age
Because we may begin to naturally lose muscle after we turn 40 — as much as 8 percent of overall muscle mass every decade — getting enough protein as we age is even more important. This age-related muscle loss, called sarcopenia, is a natural part of aging but that does not mean you need to say goodbye to your muscle and body. Make sure you are including protein foods, like chicken, seafood, eggs, nuts, beans or dairy, and aim for about 25-30 grams per meal.
What to eat: White fish like grouper, tilapia and tuna, beans and lentils, and protein shakes, such as Abbott’s Ensure Max Protein are a great option for adults who aren’t able to get enough protein through food or need an easy, on-the-go option
It is easy to be tempted to put your health and body’s response on the backburner as we deal with changes and busy schedules. But as we continue to age and spend less time being physically active, what you decide to eat and do today will have a lifelong effect on your health. Fortunately getting the recommended daily protein intake to stay active is easy with ready-to-drink protein drinks like Ensure Max Protein. Just two servings of low-sugar protein nutrition solution daily can make your journey to healthy living easier so you can do what you love more and never miss a beat.
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